The WOD - MON, 04APR11

Warmup:

Group GPP 5-6 Dynamic Movements

Specific Stretching

Lift:

Burgener Warmup w/Bar

Snatch, 3X5 @ 65% 1RM

Followed By:

Strength:
Squat, 3X5 @ 65% 1RM

Followed By:

WOD:
10-9-8-7-6-5-4-3-2-1 rep rnds for time of:

Advanced

Pull-up

10M shuttle run*
Perform with a weighted vest

Rx

Pull-up

10M shuttle run

Intermediate

Pull-up, with bands

10M shuttle run

Novice

Jumping Pull-up

10M shuttle run


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